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Front Squats, Burpees, and Thrusters for 4/12/2016

Today, we will be starting with some gymnastics work.  As we prepare for Murph at the end of May, we will be concentrating on building our endurance both cardiovascularly and in bodyweight movements.  One in particular is our pullup.  Murph requires 100 pullups, so we want to make sure that is a manageable number.  The gymnastic skill for the next few weeks will be developing a good pullup, solid hollow position, and possibly a good gymnastics kip.

CrossFit Alloy WOD for 4/12/2016:

Gymnastics Skill:
Learning to Kip Your Pullups
Standing Hollow and Arch
Lying Hollow and Arch
Hollow and Arch on Pullup Bar
Starting to Kip

MerCon:
AMRAP 10 Minutes:
7 Front Squats (135/95#)
6 Burpees
5 Thrusters (135/95#)
4 Burpees

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Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Minutes:
    7 Front Squats (115-95/75-65#)
    6 Burpees
    5 Thrusters (115-95/75-65#)
    4 Burpees

    Brass:
    AMRAP 10 Minutes:
    7 Front Squats (75/55#)
    6 Burpees
    5 Thrusters (75/65#)
    4 Burpees

    Bronze:
    AMRAP 10 Minutes:
    7 Front Squats (55/35#)
    6 Burpees
    5 Thrusters (55/35#)
    4 Burpees

  • joed says:

    Steel: 5 rounds even at 95 lbs.

  • dameka says:

    After too many days off, this was a great wod to come back to. That 10 minutes got spicy quick!

    Steel – 5+3 (65#) OUF – One of these days, I’ll actually stay ahead of Kim instead of busting out of the gate and losing steam. 😉